02.08.2021

Warm Up
2 rounds
banded clam shell hip thrusts x 8/side
death march x 10 steps/side
banded pull aparts x 10 each direction (horizontal, diagonal, overhead)


Mobility
Jefferson curls x 8 reps @3,3,1
quadruped reach & rotate x 8/side
banded face pull Y press x 10 reps

Strength
Banded Deadlifts
15 x 1 rep @ 60% 1RM + band tension
hold for 2 seconds at the top- squeeze!!



Bar Muscle up Drills https://www.instagram.com/p/CKDZn_FgeZg/
1. racked barbell- jump out of the pool drill
2. box hollow/arch drill
3. box jump out of the pool drill
4. racked barbell with band transition drills

At Home Strict Pull up Drills

1. Inverted rows- two chairs with a PVC or stick across. Perform reps of rowing

2. Towel in doorway- rows and pull ups

3. DB single arm rows- hand on a bench or chair and row elbow to the hip. Slow down, fast up

Barbell warm up for cleans

high hang clean pull

high hang clean high pull

high hang power clean

high hang squat clean

repeat above all at the hang position


WOD
"Applesauce"
10:00 EMOM
min 1- 3 power cleans @75%
min 2- 3 bar muscle cleans/ 4 C2B pull ups/ 5 pull ups

At Home 10:00 EMOM

min 1- 6 DB power cleans- DB heads touch the ground each time

min 2- 5 inverted rows

03.05.2020

Warm Up
2 lengths jog
2 lengths shuffle
2 lengths skip
then..
5 inchworms
5 walk out to plank + walk back to a deep squat. In the deep squat perform 2 each side thoracic rotations
10 glute bridges
20 frog pumps

Super Set- add load each round

3 sets of
death march x 20 steps
wall sit x 45 seconds
DB step ups x 16 reps



Skill: strict pulls- work for 8:00

4 rounds of attempts of strict pulls or 3-5 strict pull ups

Two tips for strict pull ups- work on these on the rig either from a box with a toe spot, with a buddy and a waist spot(help) or hanging with no assistance.
A. Think about driving your elbows down verses pulling your body up. This leads to a much stronger pull and it drives a lot of proper engagement by keeping your shoulders from shrugging up.
B. Keep the lower body active and engaged. Get into the hollow position with feet out front, heels squeezed together, and rib cage tucked in.



WOD
AMRAP 7:00
7 SDLHP 115/85 95/65 75/55
7 HSPU sub pike position on a box
14 abmat sit ups




POST WOD core

4 rounds

hollow body bounces x max reps for 30 seconds https://www.youtube.com/watch?v=viSkNqKBjLU&feature=youtu.be


straight body ceiling reach sit ups x 10 reps (slow and controlled) https://www.youtube.com/watch?v=3xFqYd2FbTY&feature=youtu.be


March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.

07.16.19

Warm Up
400m run
2 sets of:
20 band pull aparts
10 empty bar muscle cleans from the knee
10 empty bar strict press
20 banded good mornings



Skill: hollow/arch drill-

REPS: accumulate 10 sequences
https://www.instagram.com/p/Bv_ugyFg0dE/
📌THE SEQUENCE:
•1 arch to hollow lat pull down
•1 arch to hollow pulldown into pull-up
.
🔑 MOST COMMON FAULT
•Missing the lat pull down
•Ending in arch at top of pullup
—this makes sequencing next rep very difficult bc you need to go in sequential order of arch-hollow-back into arch etc.

OR if still developing the strict pull up - work on this drill on the inside bars of the rig

https://www.instagram.com/p/BtMTmNJA2X0/

This forces eccentric work at crucial muscle building points & allows you to start w “active” muscles by pressing down slightly on bar (watch start of video).
.
🔺THE GOAL:
▪️Build strength in strict pull-up by building lat muscles.
.
🔺IF YOU DON’T HAVE STRICT
▪️This drill is for you!
•Add more resistance by adding another thin band etc.
.
▪️REPS: accumulate 20-30 “pull-ups”


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/

One round with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

Drill the positions for high hang and hang cleans


WOD- a heavier load today then usual working on good drive through the legs and hip on both cleans and presses. Challenge: do pull ups and then move to ring rows when you get tired. Watch the hang position and do a perfect clean deadlift to start each cycle. Don't make that pull of the ground look crappy.
For Time
3-6-9-12-9-6-3
hang power clean 155/105 135/95 115/75
shoulder to overhead
c2b pull ups/ pull ups/ ring rows